Mujadara by Chef Michael R - Lentils & Not Rice

Of course rice would be the go-to in any self-respecting Lebanese dish, but my goal as Chef is to create and/or adapt amazing recipes to be diabetic friendly so we, too, can enjoy Next Level foods without guilt or fear of spiking our numbers.

In my version of Mujadara, I have swapped out rice with pearl barley, as I have done successfully in a number of other rice based dishes. The process is modified in order to more easily control the different textures that make up the end result. I've also added mushrooms and carrot... because I can. :-) Enjoy!

Ingredients:

• 1 cup green lentils - rinsed thoroughly
• 3 cups water
• 1/2 tsp cumin
• 2 bay leaves
• - - - - - - - - - - - - 
• 1 cup pearl barley - rinsed thoroughly
• 3 cups chicken broth or stock for more depth
• 1/2 tsp freshly ground black pepper
• - - - - - - - - - - - - 
• 1/4 cup olive oil
• 4 medium onions - finely sliced
• 1 lge carrot - shredded
• 5 oz baby portobello - diced
• handful flat leaf parsley - minced
• salt/pepper to taste
• - - - - - - - - - - - -
• chopped parsley - to garnish - optional

Preparation:

Because of the different cook times, and because we want proper textures for all ingredients when combined, I am cooking the components separately.

Cooking the Green Lentils

Place the lentils in a heavy-based pan with 3 cups of cold water, bay leaves, cumin and salt to taste.

Cover the pan with the lid, bring it to a boil, and simmer for 15 to 30 minutes until tender. The time varies depending on what kind of lentils you’re using.

Check them after 15 minutes, and cook them until the lentils are almost cooked through. Once soft remove from heat, drain, take out bay leaves, cover and set aside.

Cooking the Barley:

Combine the broth, oil, butter and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring back to a boil. Lower heat and simmer ~30-35 minutes until tender and most liquid is absorbed.

Remove from heat and set aside. Cover and let stand for 5 minutes... then fluff with fork.

Caramelizing the Onions:

Slice the onions as thinly and evenly as possible to ensure that they are all caramelized evenly. A mandolin will give you uniformity here. Wash and dice the mushrooms and shred the carrot.

While the lentils and barley are cooking, heat a Dutch oven on medium heat and add the olive oil.

Add the sliced onions, and sauté them for 15 to 20 minutes or until the onions are softened, got caramelized, and start crisping up slightly.

Stir the onions regularly to ensure they are cooked evenly. We want the onions to get a deep golden brown color. Remove 25% of the onions to a small skillet to crisp as the topping.

Add the mushrooms, carrots and parsley to the Dutch Oven and cook through. Season with S&P to taste.

Final Build:

Add the drained lentils and slightly moist barley to the Dutch oven and blend.

Put the lid back on the pot and let it rest for 10 minutes over very low heat. Plate and top each portion with the rest of the caramelized onions, and garnish with some chopped parsley before serving.

Blessed be... and happy cooking!

Weekend Ramble: 13 Low-Carb Snacks from WebMD

Full credit for article and pics goes to WebMD

One of the most asked questions in the culinary world of diabetes is "What can I eat for snacks?" Unfortunately what most people mean by that is how can they make their sugary stuff healthy... The key I found to a good diabetic diet is to slowly wean off almost all sugars, including artificial sweeteners. Natural foods are our friends, and this article outlines a pretty decent set of snacks that are easy to put together and will steer you in a better direction than the Gotta-Be-Sweet trail.

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13 Low-Carb Snacks

Medically Reviewed by Christine Mikstas, RD, LD on December 02, 2022

More Options Than You Think

Sometimes, the whole world of snacking seems to be based on the one thing you’re supposed to limit: refined carbs. Even the "healthier" packaged items, like granola bars, smoothies, and crackers, are full of them. If you look past the vending machine, though, you'll find plenty of other tasty options, like these smart snacks. The best part? They're as easy to toss together as they are delicious. 

Apples and Cheese

Sweet and salty flavors add up to a great snack. Pair a cup of apple slices with an ounce of mozzarella cheese for about  16 grams of carbs. The combination of protein, fat, and fiber makes it a filling and satisfying nosh.

Avocado on a Crisp

Avocados have a place in your diet outside the guacamole bowl. Mash 1/4 of a ripe avocado and spread it on 2 light rye crisps for a crunchy, creamy snack with about 29 grams of carbs, plus plenty of fiber and heart-healthy fat. It’s like a mini open-faced sandwich.

Yogurt and Cucumbers

Take your yogurt in a savory direction. Use a cup of low-fat, plain Greek yogurt as a creamy dip for 1 cup of refreshing cucumber spears. It adds up to12 grams of carbs and a mega dose (25 grams) of appetite-satisfying protein. It’s like a version of the famous Greek dish, tzatziki.

Turkey Roll-Ups

Deli turkey has uses beyond a sandwich filling. Lose the bread and roll up 1 ounce of sliced turkey in lettuce leaves with mustard. This light, crisp snack has 2.9 grams of carbs and will get you through the afternoon.

Cottage Cheese With Berries

Cheesecake doesn’t make for a healthy snack option, but you can mimic a little of the flavor in a healthier way. Pair a cup of low-fat cottage cheese with half a cup of fresh or frozen blueberries and a little of your favorite no-calorie sweetener. The result? A dessert-like snack with 17 grams of carbs.

Celery and Peanut Butter

Remember eating this snack with your homework after school? It's still a good idea! Fill two medium celery stalks with 2 tablespoons of natural-style peanut butter for a nibble  that will take you back to your childhood, with only 10 grams of carbs.

Better Beef Jerky

Jerky has been going upscale in recent years, and there are better options now than the over-processed mystery-meat versions you’ve had before. Look for jerkies made from grass-fed beef, which have big flavor and just 5 grams of carbs per serving (about 1.5 ounces). 

Hardboiled Egg With a Kick

Hard-boiled eggs are the original grab-'n'-go power snack. Cut one in half and spread on a little hot sauce (such as sriracha) to make it as full of flavor as it is of protein. That’s a zesty bite for less than 1 gram of carbs.

Nuts

Mixed nuts are an all-time snack classic for good reason. They're just as satisfying at your desk as they are at a party. One ounce of crunchy, salty, mixed nuts will keep your energy up for hours for only 6 grams of carbs per ounce.

Kale Chips

Even kale haters come around when they taste kale chips. Some store-bought varieties have less than 10 grams of carbs. You can cut that number even further by making them at home. Tear the leaves from a bunch of kale. Rinse and dry them. Toss with 1 tablespoon of oil and 1/4 teaspoon of salt. Roast them in your oven at 300 degrees for 20-25 minutes, until the kale is crispy.

Edamame

Also called steamed soybeans, edamame taste great, are full of fiber and protein, and have just 6.9 grams of carbs in a half cup of shelled edamame. They're easy to make in your microwave, so keep a bag in your freezer.

Hummus and Red Bell Pepper Wedges

Though they're often spotted together, hummus isn’t married to high-carb pita bread. Spread  1/4 cup of hummus onto wedges cut from one red bell pepper for a filling, tasty snack that has 16.4 grams of carbs.

Tuna-Stuffed Tomato

Get the health benefits from tuna without all the carbs that come with your typical tuna sandwich. Pack 3 ounces of canned tuna into a ripe tomato half for a hearty snack with only 3.5 grams of carbs.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Calamari Comfort by Chef Michael R - A Definite Favorite

It was a bitterly cold January morning when the extra frozen calamari purchased for Christmas Eve popped into my head. At almost the same time I had a mild craving for pearl barley. Yes... I know I'm a weird foodie, but I'm also a guy who can "see" flavors, so my mind went to work churning out ideas to combine the two visions.

What came together as an idea over morning cawfee that ended up as a very cozy dish by dinnertime. Flavors are mild with a light lean into lemon, but distinct, and I think the dish has possibilities to explore other flavor profiles. As Chef Jacques Pepin teaches us... Make the dish your own! Enjoy :-)

Ingredients:

• 1 lb clean calamari
• 1 yellow onion - cut up
• 4-5 cloves garlic - smash minced
• 1 15 oz can green peas - drained with liquid reserved
• 1 lge tomato - cut up
• olive oil as needed
• 1/4 tsp black pepper
• salt to taste

For the barley:

• 3 cups vegetable stock
• 1 cup pearl barley - thoroughly rinsed
• 1 tbsp olive oil
• 1 tbsp salted butter
• 1/8 tsp black pepper
• 1/4 cup grated parmesan cheese
• 1 tbsp lemon zest (1 lemon) - juice the lemon for more depth at the end (optional)
• 1 tbsp fresh parsley - minced

Preparation:

Star with calamari prep. Cut the bodies into bite size sections and cut the tentacles in half to stretch their presence in the dish.

Soak the calamari in salt water for 30 minutes... then drain for 30 minutes.

Prep the onion, garlic, parsley, tomato and zest, peas and lemon juice.

Next get the barley cooking as you will need about 40 minutes to complete it.

Combine the broth, oil, butter and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~35-40 minutes until tender and liquid is absorbed.

Remove from heat and stir in cheese, lemon zest and parsley. Cover and let stand for 5 minutes or more until it's time to add to the calamari. Use some of the reserved juice from the peas so the barley doesn't thicken up. 

While the calamari are soaking/draining, start final cook and assembly in your favorite large pot. Mine is a vintage Guardian Service roaster that was handed down to me by my Mother-In-Law, and it's an absolutely amazing connection to memories with the woman I still call Mom.

Add olive oil to the heated pot and saute the garlic and onion over medium heat until translucent.

Add the drained calamari, season with the black pepper and saute with frequent tossing until JUST cooked... maybe 2 minutes.

Add the tomatoes and the peas, blending as you go.

Finally add the barley and give everything a gentle mixing. Adjust seasoning to your liking... maybe more black pepper or lemon juice? Your call :-)

Serve with your favorite white wine... we found Sauvignon Blanc to be a really nice pairing.

Blessed be… and happy cooking!